Step Down with Hip Abduction

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Move Targets: Glutes, Quads Hamstrings


Step 1: Step onto your chair with most of your weight in one foot. Place your hands on your hips for good balance while keep your chest up and open. Note: If you do not have a sturdy chair or do not feel comfortable performing this exercise, please use a step, box or stair. This exercise can be done without any equipment: hip abduction to reverse lunge.


Step 2: Extend the leg out to the side as high as you can while keeping the hips square and facing forward.


Step 3: Take the leg behind you and make contact with the floor. At this point, both knees will be bent. The bottom leg is not in a lunge, but a "soft" position to safely catch your weight. Tuck the pelvis toward the front.


Step 4: Press into the heel of your supporting leg and raise yourself up. Think of making yourself tall and staying vertical as you return to the starting position.

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